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2/1 Wellness Wednesday

1/31/2023

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Heather R. loves being strong!

Show Your Love Challenge 

Welcome February, the month of love. Valentine's Day, also called Saint Valentine's Day has a bloody and blurry past. According to Walks of Italty.com, "Saint Valentine of Valentine’s Day was one of two guys preaching the good word in Rome in the third century. One of these two was martyred on February 14th 269, thus giving us the date for his eponymous day."
Oh my!
Fast forward 1,754 years and we a have holiday celebrating love and all things pink, red and glittery. Roses, chocolate, wine and sweets have their moment in the spotlight in 2 weeks. This is a challenge for some of us who are still trying to course correct from a sideways food choices in December and January. 
I propose that we try something new for this year's celebration of love. Why not turn it into a FUN 30 day challenge of love and gratitude? I came across this super fun 30 day challenge when I purchased my new Commit30 planner. 
I love all the creative ideas for showing the people in our lives how much we appreciate them. Of course, if you have no one for acts 5, 12, 23, 29, and 30, you can opt to give a big hug to your coach:)
​You could, of course, complete the challenge by doing these acts of kindness for anyone in your life. Let's spread the love this month! Let me know in the comments if you plan to take on the Commit30 Show Your Love Challenge:) 
Commit 30 Love Challenge.pdf
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1/31 Transformation Tuesday

1/30/2023

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Faith, with her 100 class socks, is Doctor of Physical Therapy and has an undergraduate degree in Exercise Science and a Master’s of Exercise Physiology & Nutrition. She eats 1 g of protein per pound of bodyweight and thinks you should, too.

You NEED Protein 

Yesterday I mentioned that if you want to LOOK a certain way to need to EAT a certain way. You can't out exercise your diet and to get strong and lean you MUST eat protein. Do you want to transform yourself into a ass kicking name taking athlete? Then you need to eat MORE protein. 
CrossFit, unlike other types of exercise, is a strength and conditioning program which means you'll develop muscle mass in addition to cardiovascular endurance and stamina. Developing stamina and strength requires a higher amount of protein than just developing cardiovascular endurance alone. 

Protein is one of three macronutrients, the other 2 are carbohydrates and fat. Protein is the building blocks of muscle, carbohydrates fuel our activities and fat is vital for brain functions, energy storage and it protects our internal organs. All three macronutrients contain calories which our bodies use to fuel our metabolism and activities. 
The current recommended daily allowance (RDA) for protein is 0.8g per KG of body weight. That is way LESS than my baseline recommendation of 1g per pound of lean body mass. During your Check-ins I calculate your lean body mass specifically so we can learn the minimum amount of protein you need. Some of us need more, much more than we think. 
I recently came across this nice summarization of why you need protein from the nutrition coaching group, Working Against Gravity. Based on their research and results with clients they suggest:
The current RDA ​for protein is simply not enough for the vast majority of people who are active, want to build strength or maintain physical strength, or want to prevent frailty with age. 

Basically if you want to thrive instead of just survive, you need to at a lore more protein, closer to 2kg per kilogram of bodyweight, or about 1 gram per pound of bodyweight. 

Protein helps preserve lean body mass during weight loss. Most people do not want to lose any muscle mass, but they do want to lose fat mass. 

Protein and fat at meals can stabilize blood sugar spikes that may occur when just consuming carbohydrates alone. Unstable blood sugar levels can lead to moodiness, anxiety, depression, headaches and sugar cravings. 

Protein has the highest thermic effect of food (TEF) meaning it takes the most energy (calories) to digest. This helps you feel satiated for longer periods of time because the body has to work harder to break it down. 

Anyone with goals of fat loss, muscle gain, physical performance, or improvement of health markers like blood sugar stability or bone density will generally do well with a protein target close to your bodyweight in pounds. 

If you eat a plant-based diet, have kidney issues, or have a really hard time eating enough protein you may need to adjust to a lower target. 

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For most of us, eating our lean body mass in grams of protein is a challenge, which is why you see so many of us supplement with whey and casein protein or collagen peptides. Drinking a protein shake or eating a protein bar is an easy way to reach your protein goals. 
Whey protein is easily digestible by almost everyone. Most whey protein supplements provide 20-40g of protein per serving and the recommendation is to consume post-workout. Casein is a slower digesting protein which is why it's commonly consumed in the evening. Collagen peptides can be consumed anytime. 

If you've heard that collagen is an incomplete protein and doesn't count towards your protein goals. don't worry. As with many nutrition myths, I've explore that one, too. 
Did you know that women who are menopausal and post-menopausal need MORE protein because our hormones are no longer as active in muscle synthesis? Yep, it's true. The guidelines from the Whoop Women's Performance Collective is 2 g for every 1 kg of body weight. To calculate this divide your body weight (in pounds) by 2.2. Whatever that number is, 77kg for me, multiply by 2 and that's the DAILY protein goal. Mine is 155. what's yours? Share with us in the comments. â€‹
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1/30 Myth Busting Monday

1/29/2023

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get ready to get inverted today

Myth: Exercise Makes You LOOK Better
​Realty: Exercise Makes You FEEL Better

I have written before about the twisted perception that exercise makes you look a certain way. FOOD makes you look a certain way. We've been lied to our entire lives by the media, our families, our friends, doctors, food companies, exercise "experts," and all manner of well-meaning acquaintances. The lie is this: eat certain foods to feel a certain way and do physical exercise to look better. 
The simple truth is this: exercise improves your MENTAL health as much if not more than your physical health. There is a growing body of scientific research that is uncovering the positive impact physical exercise has on depression, anxiety, stress, and many other mental health issues. 
However, we are bombarded with thousands of messages everyday to "lift, tone and burn," or "go hard or go home," or "hard work pays off," or "just do it," or "m
ake yourself stronger than your excuses." or "sore today, strong tomorrow." Even our TSCF bubble is not immune, "show up and do the work" is on display in our gym. While those messages can be motivating or reaffirming of the exercise choice we've made. None of them actually address the real benefit of exercise.
​Move your body and you'll feel better. 

I was delighted when I recently read this article in Slate that addresses this very topic. In their new column Good Fit, they are exploring exercise myths and diving into what exercise really does for us. Simply, it makes us feel good. 
I have seen this in my 12 years of being a CrossFit Coach. It happens every damn day. Someone walks into the gym looking like Eeyore. After a bit of warm-up movements they actually start talking to the person next to them. During the workout brief they're full of questions and eager to get started. After 3,2,1 Go they're bursting with intensity and getting all the barbell therapy. After the workout they're smiling, happy, energetic and prancing around like Tigger. 
Have you experienced the feel good effects of exercise? Share with us in the comments a time when you felt like crap only to get Tiggerized by exercise. 
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1/29 Sunday is a Rest Day

1/28/2023

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Rest Day Read - Dumbbell Smarts by Emily Beers

"The dumbbell: Arguably the most underused tool in CrossFit."
​Do you agree? Read on....
Are you ready for dumbbells in The Open? We are SUPER excited to see all of you CRUSH this year's open. The 2023 equipment list includes 70lb dumbbells. Do any of you have 70lb dumbbells? Please let us know! We need at least 2. 
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True Spirit CrossFit & Yoga
Call or text us: (406) 404-6FIT
32D Shawnee Way, Bozeman, MT 59715
Email: leslie@truespiritcrossfit.com
CrossFit Journal: The Performance-Based Lifestyle Resource
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